Deep Core & Pelvic Floor Strengthening | Yoga 30 Day Challenge

Deep Core & Pelvic Floor Strengthening | Yoga 30 Day Challenge
We are working our deep core today! If you happen to have a block or pillow & a light weight or water bottles (if not no worries) grab those! Keep practicing what you have learned about your breath in this class to feel the connection with your pelvic floor and core.
Remember to make sure you do not see any pushing our or coning of your lower abs that is creating too much pressure. You've got this!
Namaste
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MSUNN Yoga & Wellness LLC recommends that you consult your physician regarding the applicability of any recommendations and follow all safety instructions before beginning any exercise program. When participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself.

[@DrMelissaOleson]

Amazing work Day 18! Could you feel your deep core firing up in todays class?

[@AmandaMatthews237]

I'm not gonna lie. Today was a challenge ! I felt my quads and hips mostly. Oh those clamshells at the end. Also... the twisted stretch at the end... perfect!

[@DrMelissaOleson]

Way to go sticking with it! Excited for you to see how you progress with this class coming back to it later on! You are doing fabulous!

[@annadiver4314]

Whew!! This one was challenging for me.

[@DrMelissaOleson]

Way to go!!!

[@jillian_006]

Great start to my day!

[@DrMelissaOleson]

Amazing! Way to go!

[@joannahedleyblaylock8148]

Thanks so much for doing this , it's helping me so much!!!!

[@DrMelissaOleson]

Amazing! So glad you are enjoying the challenge! You're doing great💗

[@hennyjong2218]

Thank you for sharing with us 🙏

[@DrMelissaOleson]

You are welcome! Glad you enjoyed!

[@stephaniejackson6237]

What a wonderful flow! Relaxing while strengthening. I'm ready to take on the day!

[@DrMelissaOleson]

Yesss!!! I love this! Way to go!

[@CherieAmoAmo-wu1ix]

That was spicy but good!! Thank you ✨

[@DrMelissaOleson]

So awesome spicey challenge LOVE IT!!! You are doing great!

[@robinralston378]

Great Thanks! The tests were great. I had to do day 17 and 18 together but got it done

[@DrMelissaOleson]

You are welcome! So glad you enjoyed these classes. Keep up the good work!

Thank you for this practice 🙏 I'm so happy to finally start to feel my obliques again 😅

[@DrMelissaOleson]

Yasss!!! Love it! way to go!

[@markrich4036]

Most Excellent. Shoulders and arms are wobbly also. Im learning how to balance new ways not just standing up. Thank you

[@DrMelissaOleson]

I love you are learning new ways to work on your balance. Keep up the fabulous work!

[@habittoband]

❤

[@DrMelissaOleson]

👍

[@HuvieJoe]

Glutesssss on fiyaaaa with this one wow

[@DrMelissaOleson]

Yassss!!! Love it! Way to go!

[@kennethmontoya6731]

Thank you Melissa this was a great core pelvic floor work out I really love the side lift u have a great technique style I ever seen I will keep doing this daily u rock see you tomorrow have a wonderful day see you

[@DrMelissaOleson]

You are welcome! So happy you enjoyed this core & pelvic floor workout! Have a fabulous day and see you tomorrow!

[@marilynhull7078]

Yep! Pelvic floor totally fired uo!

[@DrMelissaOleson]

Amazing! Great job!

[@user-ym2hp3cl3o]

Uff I have to work may left side more. Trank you for the workout.

[@DrMelissaOleson]

You are welcome! Great job noticing the difference from one side to the other!

[@Luwsybird]

Thank you for the prolapse adaptation :) I felt I should skip the exercise at 2 mins, is it the dead bug? Wasn't sure if it would feel right, so did bird dog instead ... But I know that wouldn't have fired up the deep core muscles like your exercise would have...so any suggestions appreciated :)

[@DrMelissaOleson]

Great question! There are so many different ways to modify dead bug exercises. There are ways you can change your positioning to feel the core more. Doing bird dog is a great alternative and does target deep core depending on how you are doing it. Position really matters and how you are using your breath. In table top placing a block between your knees, squeezing the block on the exhale and reaching 1 arm forward (like in bird dog without the leg movement) could also target that deep core.

[@Luwsybird]

Oh didn't know that thank you! I also do the hover with a ball between my knees actually. Thank you for the tip :) the challenge is going well so far, only skipping the planks and cobra but the rest I'm so enjoying and looking forward to a new video every morning! :)

[@klaurvick4501]

Day 18 for me. At the beginning, when we're doing "dead bug", you mentioned if we're only feeling it in upper abs, we need to make some adjustments. Which adjustments would that be?

[@DrMelissaOleson]

Great question, adjustments could be changing your breathing emphasizing more or less. Positioning of your body with spine and upper body. I go over this a little in this challenge with "neutral spine" tilting your pelvis all the way forward and then backwards and working somewhere in the middle. I have a few masterclasses that go into more depth on this topic in the Core Reset. Keep up the good work!

[@skincare4260]

Will this helps at strengthening pelvic floor muscles in Mens. Please let me know

[@DrMelissaOleson]

Yes these exercises are for men as well!

[@strongsyedaa7378]

Can Spinal Twisting be done if having Diastasis Recti? I am Early Postpartum please 🙏 kindly reply 🙏

[@DrMelissaOleson]

It is all about how you are doing the twists and managing intra-abdominal pressure. Breathing and positioning is key for this. One sign to look out for to make sure you are doing core & pelvic floor exercises correctly is pushing out/pelvic pressure/coning of your lower abs. Keep up the fabulous work 💕